Comparing Nutrients in 300 calories POST Bran FlakesVS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 300 calories

POST Bran Flakes

92g

Cereals ready-to-eat, RALSTON CRISP RICE

78.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - POST Bran Flakes or Cereals ready-to-eat, RALSTON CRISP RICE?

Macros Ratio

Protein Fat Carbs

POST Bran Flakes

10%

85%

Cereals ready-to-eat, RALSTON CRISP RICE

90%

300 kcal ▼

Macro Nutrients

POST Bran Flakesvs Cereals ready-to-eat, RALSTON CRISP RICE

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy

2%1.92g

Fat

1%0.99g

1.92 gvs0.99 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat

1.14%0.37g

Saturated Fat

0.88%0.28g

0.37 gvs0.28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat

4.97%0.08g

Omega 3

0%0g

0.08 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3

5.98%1g

Omega 6

1.35%0.23g

1 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

56.6%73.6g

Carbohydrate

52%67.5g

73.6 gvs67.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate

23.5%17g

Sugars

13%9.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvs9.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars

Fructose

0.66%0.48g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.48 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose

Glucose

%0.52g

NA gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose

Sucrose

%8.07g

NA gvs8.07 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose

44%16.7g

Fiber

1.44%0.55g

16.7 gvs0.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber

16%9.05g

Protein

9.36%5.24g

9.05 gvs5.24 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

POST Bran Flakesvs Cereals ready-to-eat, RALSTON CRISP RICE

76%685μg

Vitamin A

99%890μg

RAE, retinol activity equivalents

685 μgvs890 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

99%1.2mg

Vitamin B1

134%1.6mg

Thiamine

1.2 mgvs1.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

98%1.3mg

Vitamin B2

77.6%1mg

Riboflavin

1.3 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

95%15.3mg

Vitamin B3

142%22.7mg

Niacin, nicotinic acid, niacinamide

15.3 mgvs22.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

4.97%0.25mg

Pantothenic acid

NA mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

120%1.55mg

Vitamin B6

117%1.5mg

Pyridoxine

1.55 mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

153%610μg

Vitamin B9

119%475μg

Folates and Folic Acid

610 μgvs475 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9

191%4.57μg

Vitamin B12

178%4.27μg

Cobalamin

4.57 μgvs4.27 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

56%50.5mg

Ascorbic acid

0 mgvs50.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C

20.3%122IU

Vitamin D

39.6%237IU

Calciferol, cholecalciferol, ergocalciferol

122 IUvs237 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

4.7%0.7mg

Vitamin E

0.31%0.047mg

Tocopherols and Tocotrienols

0.7 mgvs0.047 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E

1.07%1.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.3 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

POST Bran Flakesvs Cereals ready-to-eat, RALSTON CRISP RICE

4.02%40.2mg

Calcium

0.39%3.9mg

40.2 mgvs3.9 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium

51%0.46mg

Copper

13%0.12mg

0.46 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride

320%25.6mg

Iron

320%25.6mg

25.6 mgvs25.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron

50%209mg

Magnesium

4.3%18mg

209 mgvs18 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium

Manganese

37.5%0.86mg

NA mgvs0.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum

58.7%411mg

Phosphorus

11%76.8mg

411 mgvs76.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus

14.3%488mg

Potassium

2.44%83mg

488 mgvs83 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium

87.3%48μg

Selenium

25.6%14μg

48 μgvs14 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium

33%494mg

Sodium

28.5%427mg

494 mgvs427 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium

41.6%4.57mg

Zinc

9.26%1mg

4.57 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc

0.084%3.1g

Water

0.077%2.84g

3.1 gvs2.84 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Cereals ready-to-eat, RALSTON CRISP RICE:

Cereals ready-to-eat, POST Bran Flakes have 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 15 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
While Cereals ready-to-eat, RALSTON CRISP RICE contain 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin C and 2 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Vitamin B6 and Vitamin B12 per 300 kcal.
Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for POST Bran Flakes vs Cereals ready-to-eat, RALSTON CRISP RICE:

Cereals ready-to-eat, POST Bran Flakes have 10.3 times more Calcium, 3.9 times more Copper, 11.6 times more Magnesium, 5.3 times more Phosphorus, 5.9 times more Potassium, 3.4 times more Selenium and 4.5 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST Bran Flakes have more Omega 3, 4.4 times more Omega 6, 1.8 times more Sugars, 30.5 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

POST Bran FlakesVS Cereals ready-to-eat, POST, FRUITY PEBBLESCereals ready-to-eat, RALSTON CRISP RICEVS Cereals ready-to-eat, POST, FRUITY PEBBLES

Compare Foods

Comparing Nutrients in 300 calories POST Bran FlakesVS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 300 calories

Which food has more nutrients per 300 calories - POST Bran Flakes or Cereals ready-to-eat, RALSTON CRISP RICE?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: